Back Squat
10 @ 60% of 1RM
8 @ 70%
6 @ 75%
4 @ 80%
Front Squat
10 @ 60% of 1RM
8 @ 70%
6 @ 75%
4 @ 80%
Tomorrow’s Forecast:
Kettlebell Swings – Double Unders – Handstand Push-ups
Question of the Week:
Would you rather watch nothing but Hallmark Christmas movies or nothing but horror movies?
“Nashvegas”
22 Minute AMRAP: teams of 2
Buy In – 4000 Meter Run
2 Muscle-ups
4 Power Cleans (185/125)
6 Bar Facing Burpees
Tomorrow’s Forecast:
Back Squat – Front Squat
Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!
Quote of the Week:
“Don’t let yesterday take up too much of today.”
Will Rogers
“Emergency Brake”
For Time:
30/24 Calorie Row
30 Power Cleans (115/85)
30/24 Calorie Row
30 Front Squats (115/85)
30/24 Calorie Row
30 Squat Cleans (115/85)
Recipe of the Week:
Here is another fun breakfast recipe to try! Air Fried Omelette Loaded Potato.
Ingredients:
1200g (about 4) small Russet potatoes, baked and about 150g of potato flesh removed from each one (see directions below)
EGGS
10 whole eggs (or combination of 5 eggs + 6 egg whites)
1 tablespoon The Fit Cook Everyday seasoning (OR 1 teaspoon garlic powder + 2 teaspoons onion powder)
1 tablespoon The Fit Cook Green Chile Lime seasoning (OR 2 teaspoons cumin)
pinch of sea salt & pepper
2 green onion stalks, diced
1 cup (~90g) reduced fat shredded Mexican blend cheese (or cheddar)
1 cup chopped broccolini or broccoli,
1/2 red bell pepper, diced
4 pieces of center-cut bacon, chopped
Instructions:
1) Set oven (or air fryer) to 420F/216C.
2) Poke a few holes in each potato using a fork, then wrap each potato in foil. Bake in the oven for 1 – 1.5 hours or until the potatoes have been cooked through and can easily be pierced with a fork. Once baked allow the potatoes to cool down enough where they can be handled.
3) Use a small knife to trim off the top portion of the potato as it lays on its side (note: do NOT cut the potato in half). Then take a spoon and carve out the insides of each potato but leaving a thick border of potato alongside the inner walls of the potato. This creates a potato bowl or cup.
4) Set air fryer (or oven) to 400F/204C.
5) Beat eggs together with seasoning, cheese and green onion.
6) Spray each potato with olive oil, then sprinkle with pinch of sea salt & pepper. Add about 1 tablespoon of broccoli, bell pepper and bacon to each one, then pour in the egg mix. Repeat for remaining potato cups.
7) Place the loaded potatoes in the air fryer basket and cook for 20 – 25 minutes, or until the egg is cooked through. Pro-tip: for best results, gently cover each potato with aluminum foil – create a dome shape – then remove it the final minutes of cooking in order to brown the top.
“What Goes Up”
For Time:
20 Double Unders
200 Meter Run
40 Double Unders
400 Meter Run
60 Double Unders
800 Meter Run
80 Double Unders
400 Meter Run
100 Double Unders
200 Meter Run
Tomorrow’s Forecast:
Row – Cleans – Squats
Meme of the Week:
Whose spirit animal is this?
“Pull It Together”
18 Minute AMRAP:
3 Deadlifts (???)
15 Ring Dips
25 Sit-ups
Tomorrow’s Forecast:
Double Unders – Run
Recovery of the Week:
We could all use a little shoulder, neck and upper back stretching. Try out this video when you have some free time!
“Crew Neck”
27 – 21 – 15 – 9
Chest to Bar Pull-ups
Push Jerk (135/95)
400 Meter Run
Tomorrow’s Forecast:
Deadlift – Ring Dips – Sit-ups
Question of the Week:
Which would you pick? A house that cleans itself or a personal chef?
“Deviled Legs”
5 Rounds:
10 Single Dumbbell Lunges (50/35)
25 Wall Balls (20/14)
10 Single Dumbbell Lunges
10 Single Arm Devil Presses (50/35)
Tomorrow’s Forecast:
Pull-ups – Push Jerk – Run
Quote of the Week:
“Just one small positive thought in the morning can change your whole day.”
Dalai Lama
“Ingrid”
10 Rounds:
3 Snatches (135/95)
3 Bar Over Burpees
Recipe of the Week:
Here is a very easy idea for breakfast. Try this Baked Eggs With Spinach & Ham recipe!
Ingredients:
2 eggs
1 tbsp. butter
1⁄8 tsp. ground nutmeg
1⁄2 oz. ham (diced)
1⁄2 c. baby spinach (chopped)
2 tsp. cream
3 cherry tomatoes (halved)
1 tbsp. chives (chopped)
Salt and pepper
Instructions:
1) Preheat the oven to 375F.
2) Heat an oven proof skillet over medium heat and add the butter. Fry the ham for a few minutes before adding the ground nutmeg. Add the spinach and cream and cook for another minute.
3) Make a well in the middle of the mixture and break the eggs into the well. Place the cherry tomatoes on top.
4) Place the skillet into the oven and bake until the eggs are cooked.
5) Garnish with chives and freshly ground black pepper.
